Doctor's Review: Medicine on the Move

May 26, 2017

© Julie Renouf

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Roasted beet, buckwheat and goat cheese salad

This dish is ideal for vegetarians because buckwheat is rich in protein

The earthy flavour of the buckwheat is delicious with roasted beets and goat cheese. Buckwheat is an ideal grain for vegetarian dishes as it is rich in protein, B vitamins, calcium and phosphorus. The cheese and hazelnuts also add extra protein. Gluten-free.


Prep time: 20 minutes (plus cooling)
Cooking time: 45 minutes


10-12 baby beets, trimmed (about 1-1½ lb./455-680 g in total)
1 c. (250 ml) raw buckwheat groats
½ c. (125 ml) hazelnuts, lightly toasted and skinned
4 oz. (110 g) baby arugula leaves (about 3 c./750 ml)

3 tbsp. (45 ml) snipped chives
4 oz. (110 g) soft goat cheese (see tips), crumbled

For the dressing


3 tbsp. (45 ml) olive oil
3 tbsp. (45 ml) fresh orange juice
1½ tbsp. (22.5 ml) balsamic vinegar


Preheat the oven to 400ºF (200ºC). Put the beets in a large roasting pan, cover the pan with foil and roast for 40 to 45 minutes or until they are tender when pierced with a skewer. Set aside to cool slightly, then peel (see tips) and cut into wedges.

Meanwhile, heat a large, nonstick skillet over medium-high heat. Add the buckwheat and cook, stirring, for 3 to 4 minutes or until fragrant. Put the toasted buckwheat and 2 cups ( 500 ml) water in a saucepan and bring to a boil. Cover, reduce the heat to low and simmer for 10 to 12 minutes or until just tender (be careful not to overcook). Rinse under cold running water then drain well.

Coarsely chop the hazelnuts and place in a large bowl. Add the beets, cooked buckwheat, arugula and chives, and stir to combine.

To make the dressing, whisk the olive oil, orange juice and balsamic in a small bowl until combined. Add to the salad and toss well. Sprinkle with the goat cheese and season with sea salt, and freshly ground black pepper, to taste. Serves 4.

Tips: Wear gloves while peeling the beets to prevent your hands from becoming stained by the juices. You could substitute a creamy feta cheese or marinated feta for the goat cheese if you like.

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